What food is considered to have negative calories?

October 12, 2025 •

3 min read

The idea of a food that requires more energy to digest than it provides is a popular dieting myth, but scientifically, no such food exists. The human body is incredibly efficient at extracting energy, and even the lowest-calorie foods still contribute a net positive energy gain.

Quick Summary

This article examines the misconception of negative calorie foods, detailing how the thermic effect of food works and explaining why even low-calorie items like celery provide net energy. It lists nutrient-dense, low-calorie options that support weight loss by promoting satiety and overall health, distinguishing them from a nonexistent 'negative calorie' category.

Key Points

Negative Calories Are a Myth: The concept that certain foods burn more calories during digestion than they contain is not supported by scientific evidence.
Thermic Effect of Food (TEF): Your body does use energy to digest food, known as TEF, but this is a small fraction (around 10%) of your total daily calorie burn and never exceeds the food's energy content.
High Volume, Low Calorie Density: The true benefit of foods often labeled 'negative calorie' is their high water and fiber content, which fills you up for very few calories.
Sustainable Weight Management: A caloric deficit, achieved by consuming fewer calories than you burn, is the key to weight loss, not eating mythical negative calorie foods.
Focus on Nutrient-Dense Foods: Prioritize a balanced diet with a variety of nutrient-dense, whole foods to support overall health, rather than restricting yourself to a few specific low-calorie items.
Balanced Diet is Key: Eating a variety of protein, carbs, and fats is essential for bodily function; an imbalanced diet focused on ultra-low-calorie foods can lead to nutrient deficiencies.

The Myth of Negative Calorie Foods Explained

The allure of 'negative calorie' foods—items that supposedly burn more energy during digestion than they contain—is strong for anyone trying to manage their weight. Common examples often cited include celery, cucumber, and grapefruit. However, this concept is a scientifically unsupported myth. To understand why, one must look at how the body processes food through a mechanism known as the thermic effect of food (TEF).

The Science of the Thermic Effect of Food (TEF)

TEF, also called dietary induced thermogenesis (DIT), is the energy your body expends to digest, absorb, and metabolize the nutrients you consume. This process does burn calories, but it is not enough to create a negative caloric balance. On average, TEF accounts for about 10% of your total daily energy expenditure. The amount of energy burned depends on the macronutrient composition:

Protein: Has the highest TEF, requiring 20-30% of its total calories for digestion.
Carbohydrates: Require 5-10% of their total calories for digestion.
Fats: Require the least energy, with a TEF of 0-3%.

Foods like celery, which are often mistakenly called negative calorie, consist mostly of water and fiber, with very few carbohydrates. While the TEF for these foods might represent a larger percentage of their total calories, the total calorie count is so low that the net caloric gain is still positive, albeit minimal.

High-Volume, Low-Calorie Foods

Rather than fixating on the myth of negative calories, a more effective weight management strategy involves focusing on high-volume, low-calorie-density foods. These are foods that provide a large amount of bulk for very few calories, helping you feel full and satisfied without overconsuming energy. Most vegetables and many fruits fall into this category due to their high water and fiber content.

Commonly Cited 'Negative' Foods and Their Real Value

Celery: Over 95% water and high in fiber, helping to fill you up. Provides antioxidants and vitamin C.
Cucumber: Also 95% water, excellent for hydration and very low in calories. Good source of vitamin K.
Broccoli: Contains fiber, vitamins A, C, E, and K, and numerous minerals. Its high fiber content aids digestion and satiety.
Grapefruit: High in water, fiber, and vitamin C. It has a low glycemic index, which can help manage blood sugar levels.
Watermelon: Extremely high water content makes it very filling, despite containing natural sugars. Rich in vitamins A and C.

These foods promote weight loss not by having a negative calorie count but by displacing higher-calorie foods in your diet and helping you feel fuller for longer, which naturally leads to a caloric deficit over time.

Comparison Table: Low-Calorie Density Foods


Food Item (per 100g)	Calorie Density (approx.)	Macronutrient Profile	Primary Benefit
Celery	14 kcal	Mostly Water & Fiber	High water content aids hydration
Cucumber	16 kcal	Mostly Water & Fiber	Extremely low energy density
Broccoli	34 kcal	Fiber, Carbs, Protein	High fiber, versatile nutrient source
Bell Peppers	31 kcal	Carbs	Excellent source of Vitamin C
Lettuce (Iceberg)	10 kcal	Mostly Water	High water content, great volume

The Importance of a Balanced Diet

Exclusively eating supposed 'negative calorie' foods is restrictive and unsustainable. Your body requires a balance of all macronutrients—protein, carbohydrates, and fats—to function optimally. Focusing solely on a few low-calorie foods can lead to nutrient deficiencies and an unbalanced diet. A more effective and healthy approach is to incorporate a wide variety of nutrient-dense, whole foods, including lean proteins, healthy fats, and whole grains, alongside plenty of vegetables and fruits.

Conclusion: Focus on Density, Not the Myth

There is no food considered to have negative calories. This is a dietary misconception unsupported by scientific evidence. All food contains energy, and the process of digestion, while using some energy, does not consume more than the food provides. The focus should shift from seeking a dietary loophole to embracing a balanced diet rich in low-calorie-density foods. By filling your plate with vegetables and fruits high in water and fiber, you can naturally reduce overall calorie intake and support sustainable weight loss. Combining this with regular physical activity is the most effective and healthy path to managing weight. A balanced diet, not a mythical shortcut, is the key to achieving long-term health goals.

Here is a list of low-calorie vegetables to help you get started with a nutrient-dense approach.

Frequently Asked Questions

No, eating celery does not burn more calories than it contains. While it is a very low-calorie food high in water and fiber, the energy required to digest it (the thermic effect of food) is significantly less than the small number of calories it provides.

These foods aid in weight loss because of their low calorie density and high volume. Their high water and fiber content helps you feel full and satisfied, which can prevent overeating and lead to a natural reduction in overall calorie intake.

The thermic effect of food (TEF) is the energy expenditure above your resting metabolic rate that your body uses to digest, absorb, and process the nutrients in food. It typically accounts for about 10% of your daily energy use.

Protein has the highest thermic effect of all macronutrients. Your body expends 20-30% of the calories from protein just to digest it, compared to 5-10% for carbohydrates and 0-3% for fat.

No, it is not healthy to focus on an extremely limited list of 'negative calorie' foods. This approach can lead to a restrictive and unbalanced diet, causing nutrient deficiencies. A balanced diet with a variety of foods is a much healthier and more sustainable approach.

Drinking cold water does cause a very small and temporary increase in metabolism as your body warms it up. However, the caloric effect is minimal and not significant enough to be an effective weight-loss strategy on its own.

A caloric deficit is when you burn more calories than you consume. This forces your body to use stored energy (fat) for fuel, leading to weight loss. This is the scientific basis for weight loss, and it can be achieved through a combination of diet and exercise.